-p.31/32: ...To clarify the exercise even more. so no-one may misunderstand: we bring to your attention, that the individual Breath requires every time we breathe in to last for 7 seconds, and every time we breathe out, to last just as long. The mother-breath (keeping in the breath in between) often has a duration of 3 seconds at the most, and should this be even shorter, things do not look very well for us in This Land. We should really be able to breathe in and out for 7 seconds. This exercise, as it has been described above, we will do for the duration of three minutes at a time, three times a day: 3 minutes in the morning, 3 minutes at 12 o'clock and 3 minutes before sundown, so we put aside 9 minutes of every day for this exercise. And there is no better way than to use this exercise for the creation of a new body and better circumstances to control it. Never do this exercise within half an hour after a meal...

-p.32: ...During all breathing exercises we should always remind to prepare by emptying the lungs thoroughly. We do this by taking some short breaths as a prelude. ( Preferably use the Tibetan technique of "Kapalabhati" for this! ). Breathe in, out, in fast, 6 times or more ( by letting the Diaphragm pump the air in and out ) and after we have thenemptied the lungs in one last long breath, we will be ready to breathe in, in the right way. If you are out of breath, then take a short breath, then some deeper ones, and you will immediately feel relieved and more happy...

Description of the First Rhythmic Breathing Exercise

Sit yourself down on a chair, feet firmly resting on the ground. Sit as far back as possible, without the shoulders touching the chair. Hold the chest up and pull in the lower part of the body. The shoulders are slightly drawn backwards and drop a little; the hands rest on the thighs, the elbows are touching the hip-bone, the thumb is forming a V with the hand, while the outstretched fingers are only just not touching each other. The feet are apart, and form a V, the toes about 6" apart, the heels only about 1,5"apart. The lips are closed, teeth apart, the tongue resting in the bottom of the mouthwith the tip against the lower teeth, and fully flat and relaxed. the chin is drawn in just far enough to give an independent expression ( this seat is also known in Indian Yoga as the "Egyptian posture").

The whole position is perfectly upright, all the muscles relaxed, the spine firm. For this exercise, always sit with the back towards the light. Choose some dull object that will not attract or ditract the attention, if need be a small copper or brass coin. Put it down at about 2 meters of distance, and at eye level. Look at it continually, taking care the eyes do not close. Soon you will notice that in this position no wandering thoughts will havr any more power over the mind and you will be able to concentrate, for the secret of the deployment of our talents lies in the possibility of concentration.

If the chair turns out to be too high, we will put a book under our feet. is the chair too low, we will put a book on the chair, so that the thighs are horizontal. as soon as the correct position has been taken, we may begin:

Start with Kapalabhati: Breathe in and out seven times fast, then empty the lungs fully by breathing out completely through the mouth, as far as we are able to without straining ourself, for 7 seconds. Everything should be done at ease, gracefully and perfectly calm. Then hold breath (this is the "Mother-Breath") for 3 seconds. Now breathe in through the nostrils, slowly, completely and fully rhythmically for seven seconds. First fill the tips of the lungs as far as the position taken will allow this without any strain, then the rest of the lungs, to the fullest. Continue breathing in , holding, breathing out, holding, and so on, for three minutes. While breathing out too we have full control over our lungs and evite all hurry and unevenness; all should be accomplished in pure waves and circles.

 

As we are breathing the breath of life in this way, the eyes fixed on some object in front of us, we should concentrate our thoughts on the Breath itself, following the stream as it is coming in through the nostrils, through the air pipes towards the lungs, and widens itself in the chest untill the diaphragm. While breathing out, in thought we are following the stream in the reverse direction.

During this breathing in we are thinking of Ga-Llama, the centralizing principle of life, deeply convinced that it all serves to build up the cell-tissues and thus is laying the foundation for the creative, rejuvenating life. Breath, in full awareness that Breath is the Principle of Life, and that the goal is: awakening full insight.

Additional explanation regarding this exercise:

-second lesson p. 36/37: Once we have succeeded in fathoming the philosophy of life, we want to become rich, and then that will be our greatest desire. We are striving for fame and fortune, and no means is toolow or unreasonable to help us reach our goal. We even descend to the lowest degree of animality, to plot how we may be able to gain power over our fellow human beings, in order to gain our objective. We are even willing to employ methods to gain ability and shrewdness, so we can profit to the detriment of our brothers and sisters and this shameless deception we even dare call a science. It is really sad to sink that low, but it is our path of evolution. and long and arduous is the path of trials, for the shorter road is the making use of previously gained experience... 

...In the first lesson we intended to give special attention to strengthening the eyes by keeping them fixed on a specific point, to strengthen the muscles ofthe eye in this way and the accomodating muscle, that is playing such an important role in our "seeing"...

...We should also understand very well that we should empty our lungs thoroughly in all our breathing exercises...

... We are all more or less in the habit of shortening the breath, by which the lungs are not sufficiently emptied to keep a normal circulation going. As soon as the circulation is obstructed, the nervous system is harmed and we are no longer gathering the life energy or electric power that is needed to maintain the life forces...

...In this lesson (for the second exercise) we intend to point our attention towards the hearing. A good hearing is indispensible, for many unpleasant things in life stem from misunderstandings by not understanding correctly, and because we hear things differently from how they were originally intended...

-p.37/3: ...Just like our sight is dependent of the spine being straight, so is our hearing dependent of the condition of our feet, of the care we take of them and how efficiently we do this...